Post-Workout Potatoes

This month I’ve been in full swing with kicking off two groups for my Lean Body online training & nutrition boot camp. We are diving into the 6 week lifting and conditioning program that I’ve written specifically for the program and goal, as well as making some positive changes regarding macronutrients, and nutrient timing.

Part of that nutrient timing is peri-workout nutrition. Peri, meaning pre-, during-, and post- workout nutrition. Today I’d like to take a deeper look into post-workout nutrition, with one of my favorite post-workout carbohydrates: potatoes!

You might remember my saying in this post that starchy, simple carbs are great post-workout options because they provide the spike of glucose needed to deliver glycogen to the muscles after a tough workout.

Carbs are a major source of energy, stored in the brain, liver, and muscles. However, during a tough workout, that glycogen (how carbohydrates are stored,) can become depleted. Eating carbohydrates post-workout helps to prevent muscle protein breakdown.

While every once in awhile I use my post-workout carbs as ‘fun calories,’ i.e. sugary snacks, on a day-to-day basis, I intend for my post-workout carbohydrates to also pack a punch of nutrients.

Since potatoes not only deliver the carbs needed post-workout, but they also pack in potassium, and are a whole, natural source of energy.

While starchy carbohydrates are great for decreasing cortisol post-workout, and delivering glycogen, dietary fat isn’t as readily utilized post-workout, so I typically keep my post-workout meals high carb, high protein, and lower fat.

Thus, one of my favorite ways to enjoy potatoes post-workout is by boiling them (potatoes are naturally fat-free.) My absolute favorite type of potatoes are the little red ones. Bonus: these cook very quickly!

In fact, a great post-workout meal would be a serving of boiled red potatoes with some seasoned and grilled chicken breast.

Another favorite is to make hash browns, either buying them frozen, or grating your own, in a skillet with nonstick spray, with some eggs and egg whites. Yum!

Yes, post-workout carbs can be used for ‘fun foods’ (like these post-workout rice krispie treats!) every once in awhile. But, on a day to day basis, I suggest my clients to eat the majority of their foods from whole food sources — while still being tasty!

Make sure to visit potatoesusa.com/performance to learn more about how to fit potatoes into a healthy lifestyle, as well as healthy recipes, and more.

What’s your go-to post-workout meal?

Disclaimer: this post is sponsored by Potatoes USA. All of the text and opinions are my own.